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Components

Bench Press x 5

Lunge Handstand Push Ups

"Uphill Battle"

Settings

Workout

07/11/2022

"As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind... I would still be in prison." Nelson Mandela Nelson Mandela was sentenced to 27 years in prison. He had no bed. He was routinely put in solitary confinement, with no end in sight. He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor. What he went through is something no human being should ever have to endure. Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife. When asked why he would do this, why he would invite the very same people that tried to make his life miserable, he replied: “If I did not... I would still be in prison.”

Bench Press x 5 (5 Rounds for weight)

Bench Press

For Total Load:
5 Sets of 3

- Barbell can be taken from a rack.

- Athletes can build or use the same weights across all sets.

- Rest as needed between sets.

- Goal is for athletes to maximize their score by lifting heavy weights across all 5 sets.

- Score: Enter loading for all 5 sets. Overall score will be the sum total weight.

Prep
With An Empty Barbell:
10 Bench Presses

Loading Up:
- Perform at least 3 warmup sets before your first working set.

Lunge Handstand Push Ups (AMRAP - Reps)

Lunge + Handstand Push-up

On the Minute x 8:
20 Jumping Lunges
Max Handstand Push-ups

- Every minute, 20 lunges, then complete as many HSPU's as possible in the remaining time.

- Perform lunges by touching knee to ground.

- HSPU reps can be kipping or strict.

- Score: Total HSPU reps. Score does not include the lunges.

Prep
15 Lunges
3-5 HSPU

Modifications
JUMPING LUNGES
- Reverse Lunges

HSPU
- HS Hold (every 10 seconds equals 1 rep)
- Double Dumbbell Push Presses
- Wall Walks
- Burpees

"Uphill Battle" (AMRAP - Rounds and Reps)

"Uphill Battle"

AMRAP 15
Buy-In: 1 Mile Run

In Remaining Time...
2 Push-ups
2 Wallballs
4 Push-ups
4 Wallballs
...
Add 2 Reps Every Round

Medicine Ball: MRx: 14/10, Rx: 20/14

- Conditioning Category: Grindy Threshold

- Run: Should be completed in less than 8-10 min

- Push-Ups: Athletes should be able to complete 10+ push-ups unbroken when fresh in order to complete reps as prescribed.

- Wallballs: Loading should allow athletes to complete unbroken sets for the majority of the workout. All athletes

- Score: Rounds + Reps. 1 mile run does not count toward your overall score.

- Let's aim to run around a 2:00 per 400m pace. If running is your jam, aim to run a little faster if you'd like. If running isn't your jam, aim to run a little slower.

- Aim for unbroken sets of push-ups until things start to feel grindy. Try to avoid any slow press out reps. Better to take a quick break than miss a rep.

- Push for unbroken sets of wallballs.

- Let's focus on having some urgency between the ball and the push-ups. Seconds easily disappear during transitions without any sense of urgency.

Prep
200m Run
4 Push-Ups
4 Wallballs

Mods
1 MILE RUN (1600 METERS)
- Reduce Distance
- 2000/1600m Row
- 1600/1200m Ski
- 4000/3200m Bike
- 1200m Air Run

PUSH-UPS
- Reduce Reps
- Elevate Hands

WALLBALLS
- Reduce Reps/Loading
- Single Dumbbell Thrusters
- Empty Barbell Thrusters

Whiteboard:

Monday, July 11, 2022

Male Clients